Herb & BotanicalNo.031

Ashwagandha

Stress, cortisol, perceived anxiety.

Typical / RDA300–600 mg

Upper limitNot established

EvidenceModerate

How to take it

Timing Evening or splitFood With a mealForm Root extract (KSM-66)

What to know

An adaptogen with moderate evidence for reducing stress and cortisol over weeks. Effects build gradually; quality varies between brands.

Interactions & cautions

May affect thyroid meds and add to sedatives.
Avoid in pregnancy.
Rare reports of liver issues — stop if symptoms appear.

Do you actually need it?

For ongoing stress — give it a few weeks, then reassess.

Questions people ask about ashwagandha

Maca and Ashwagandha: Interaction, Absorption, and SafetyMaca and Ashwagandha can generally be taken together. Learn about their individual effects, potential interactions, and appropriate dosing for stress and energy.
Do you need rhodiola if you already take ashwagandha for stress?Ashwagandha and rhodiola are both adaptogens for stress, but they offer different benefits. Ashwagandha calms, while rhodiola boosts stamina.
How much ashwagandha is too much to take daily?While ashwagandha has no established upper limit, typical daily doses range from 300–600 mg. Higher amounts can increase side effects.
Which supplements actually help with stress and anxiety?Ashwagandha and Rhodiola are adaptogens with moderate evidence for stress and anxiety. They work differently and are generally safe to consider.

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Reference values: NIH Office of Dietary Supplements, adult general population. Educational information only — not medical advice. Confirm with a healthcare professional.